7 tips for heart health

                           7 tips for heart health

Want to know how to properly manage your heart, one of the most important organs in your body? It's simpler than you think!

How to maintain your daily routine during corona containment

Respiratory health during the Corona 19 Pandemic period

How to protect cardiovascular health during corona isolation

The heart is one of the most important organs in the body, but many people do not manage it properly. Here are some tips to help you with your heart health.

Heart disease is one of the leading causes of death worldwide. To prevent problems in advance, you need to maintain a habit that helps with heart health.

How can I keep my heart healthy? Let's find out now.

Heart health tips

If you want to live a healthy life, it is important to maintain a healthy lifestyle. Above all, factors that cause the risk of developing heart disease should be excluded from everyday life. Don't forget that small habits can greatly affect your heart.

Of course, there are parts that cannot be changed, such as gender, age group, and genetic factors. However, all things need to be changed, except that they cannot be controlled by themselves. Taking care of your heart is very important to living a healthy life.

1. A balanced diet

It doesn't mean to quit flour, fried food or sugar at all. It is not necessary to eat vegetables unconditionally. However, foods like saturated fats and processed foods should be avoided if possible. Eating these foods increases your risk of developing heart-related diseases.

When you eat foods such as salt, meat, and meat, you should pay attention to your intake. Instead, the more fruits or vegetables you eat, the better. Fruits and vegetables are not only good for your health, but also help your body function properly. Make sure to also eat soy, nuts, and whole grains.

2. Exercise

Long sitting habits can also cause heart disease. So, stay active and exercise often. It can help you lose weight, prevent atherosclerosis, and lower your cholesterol or blood sugar index.

Adults are advised to exercise for at least 150 minutes a week. 75 minutes is enough for a high-intensity workout.

We recommend aerobic exercise, such as walking quickly, biking, swimming, or running.

Read: The mental and physical benefits of aerobic exercise

3. Healthy snack

If you have a habit of eating harmful snacks between meals, you need to change. Instead of pastries and coffee you eat during the morning, try adding grains or fruits to yogurt. If you like fries, try replacing them with sunflower seeds or almonds.

A healthy snack is not without taste! Let's eat carrots with hummus or eggplant cream. Or a whole grain sandwich made with avocado and chicken is a great snack.

4. Stress

Stress and anxiety are closely related to heart problems.

There are those who are easily stressed out or have negative thoughts and become confused. If this is the case, try the following ways to relax or relax.

01-Travel

02-yoga

03-meditation

04-Half body bath

05-Reading comfortably on the sofa

06-Enjoy quiet music before bed

5. No smoking and alcohol

Tobacco contains a large amount of dangerous substances. This can lead to lung or stomach cancer and has a detrimental effect on the heart, arteries and veins. It also causes problems with blood circulation and increases the risk of thrombosis. Smoking is a bad habit that makes you and your neighbors dangerous.

In the case of alcohol, the story is a little different. Drinking a glass of red wine a day can be healthier. However, excessive consumption of alcoholic beverages can cause heart problems.

Read: The effect of a glass of wine, such as an hour's workout

6. Maintaining a proper weight

Obesity and overweight can also cause heart disease.

If an overweight person loses weight, blood pressure will return to normal levels and your arteries may become healthier. However, it is good to lose weight little by little to avoid the yo-yo phenomenon.

Examine your body mass index to find out exactly what you are doing. And don't forget that starving can be counterproductive to health and should be avoided.

7. Enough sleep

A good night's sleep may vary from person to person, but for adults it is usually 7 to 9 hours.

Sleep is a habit that helps with heart health because it reduces the risk of tachycardia or heart attack.

If you don't have enough time to sleep, your body cannot produce as much serotonin as you need. Lower levels of this hormone can increase your appetite.